Comparing Nutrients in 500 calories Taro Leaves VS Canned Kidney Beans

Weight per 500 calories

• Taro Leaves: 1191g
• Canned Kidney Beans: 595g

Canned All Types Kidney Beans have 2 times more energy per unit of mass than Raw Taro Leaves, which is average in comparison to other foods. Taro Leaves having low energy density.

Which food has more nutrients per 500 calories - Taro Leaves or Canned Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Taro Leaves	37%	12%	51%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Taro Leaves	Canned Kidney Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	9.1% 8.8g	3.7% 3.57g	97g per day for Men 19-50 years
Saturated Fat	5.6% 1.8g	2.62% 0.84g	32g per day for Men 19-50 years
Omega 3	69% 1.1g	30.5% 0.49g	1.6g per day for Men 19-50 years
Omega 6	15% 2.55g	3.7% 0.63g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	61.4% 79.8g	66.4% 86.3g	130g per day for Men 19-50 years
Sugars	49.4% 36g	15% 11g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	0% 0g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 11g	g per day for Men 19-50 years
Fiber	116% 44g	67.4% 25.6g	38g per day for Men 19-50 years
Protein	106% 59.3g	55.5% 31g	56g per day for Men 19-50 years

Vitamins

	Taro Leaves	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	319% 2869μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	207% 2.5mg	57.5% 0.69mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	418% 5.43mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	113% 18mg	15.3% 2.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 1mg	16.4% 0.82mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	134% 1.74mg	34% 0.44mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	375% 1500μg	53.6% 214μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	688% 619mg	7.94% 7.14mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	160% 24mg	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1077% 1293μg	20.3% 24.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Taro Leaves	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	127% 1274mg	20.2% 202mg	1000mg per day for Men 19-50 years
Copper	357% 3.2mg	89.3% 0.8mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	335% 26.8mg	87% 6.96mg	8mg per day for Men 19-50 years
Magnesium	128% 536mg	38.3% 161mg	420mg per day for Men 19-50 years
Manganese	370% 8.5mg	43.5% 1mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	102% 714mg	76.5% 536mg	700mg per day for Men 19-50 years
Potassium	227% 7714mg	41.5% 1411mg	3400mg per day for Men 19-50 years
Selenium	19.5% 10.7μg	9.74% 5.36μg	55μg per day for Men 19-50 years
Sodium	2.4% 35.7mg	117% 1762mg	1500mg per day for Men 19-50 years
Zinc	44.4% 4.9mg	25% 2.74mg	11mg per day for Men 19-50 years
Water	27.6% 1020g	12.6% 465g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Taro Leaves vs Canned Kidney Beans:

• Raw Taro Leaves have 3.6 times more Vitamin B1, 17.9 times more Vitamin B2, 7.4 times more Vitamin B3, 1.2 times more Vitamin B5, 3.9 times more Vitamin B6, 7 times more Vitamin B9, 86.7 times more Vitamin C, 202 times more Vitamin E and 53 times more Vitamin K than Canned All Types Kidney Beans.
• Both Raw Taro Leaves as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Taro Leaves vs Canned Kidney Beans:

• Raw Taro Leaves have 6.3 times more Calcium, 4 times more Copper, 3.8 times more Iron, 3.3 times more Magnesium, 8.5 times more Manganese, 1.3 times more Phosphorus, 5.5 times more Potassium, 2 times more Selenium, 1.8 times more Zinc and 2.2 times more Water than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 49.3 times more Sodium than Raw Taro Leaves.

Comparison of macro-nutrients per 500 calories:

• Raw Taro Leaves have 2.5 times more Fat, 2.1 times more Saturated Fat, 2.3 times more Omega 3, 4 times more Omega 6, 3.3 times more Sugars, 1.7 times more Fiber and 1.9 times more Protein than Canned All Types Kidney Beans.
• Both Raw Taro Leaves and Canned All Types Kidney Beans have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Raw Taro Leaves as well as Canned All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.